Monday 121001

Black Box WODs (check schedule for times):
A: Press 3×5

B: “Big Talker”
10 Rounds for Time and Load
3 Power Cleans
2 Front Squats
1 Jerk
5 HSPU penalty for each failed round.

Beginner WODs (check schedule for times and locations):
A: Press 5×2 @ 85% of 1 rep max

B: 300 Meter Walking Lunges

CFE WODs (6am, 7am, 8am; meet at 28th St.):
‘Take care of your (wall) ball’: 5 Rounds for Time: Sprint 100 meters with a Wall Ball, 10 Air Squats, 20 Turkish Twists, :30 Plank on the wall ball *All with your wall ball in your hands! **All CFE WODs will meet at 28th so you can get your Wall Ball and ALL will run in MADISON SQUARE PARK (no track today)

USED KETTLEBELLS SALE! We’re unloading the kettlebells you see in this picture: 2 8kg bells @ $10 each, 3 12kg bells @ $15 each, and 4 16kg bells @ $20 each. Please note you must show up in person at 26th St. to purchase kettlebell(s) and it’s first-come, first-served. (No reserving by phone, blog comment, or email.) 🙂

SIGN UP for the first-ever CFNYC TRACK MEET! (Sat. Oct. 13)
Earning the right
Use your fitness!
Your body’s peak time for everything
Reasons for your worsening stomach problems on a paleo/primal diet
Homemade condiments / Macaroons a la paleo!
Murph: The movie

Here’s what’s on tap for Tuesday’s classes:

Black Box WODs (check schedule for times and locations):
2011 Regional Team WOD:
For time:
250 Pull-ups
250 Kettlebell swings (24kg / 16kg)
250 Double-unders
250 Overhead squats (95lb / 65lb)
Teams of 4. One athlete working at a time.

Beginner WODs (check schedule for times and locations):
A: Press 3×5

B: “Big Talker”
10 Rounds for Time and Load
3 Power Cleans
2 Front Squats
1 Jerk
5 Pushup penalty for each failed round.

CFE WODs (6am, 7am, 8am; meet at 28th St.):
‘Fast Fifty’: It’s time to test your SHORT sprint. 10 X 50m sprints.


  • Jana B.

    What is today’s wod????

  • A: Press 3×5

    B: “Big Talker”
    10 Rounds for Time

    3 Power Cleans

    2 Front Squats

    1 Jerk

    5 HSPU penalty for
    each failed round

  • A related programming note: yes, we realize this is two days of pressing in a row. It’s intentional.

    It also kicks off a new, linear strength cycle for us, where we’ll be rotating through 3×5 press, 3×5 back squat, and 5×5 deadlifts over the course of the week, for the next couple of months.

    This week, we’d suggest starting relatively light (say 80% of your 5RM) on each lift, and doing sets across (ie, using that same weight for all three sets); your goal is going to be to add a bit of weight to the bar each successive week, so starting below your max should give you sort of a running start towards hitting new PRs.

    If you get ‘stuck’ at some weight on some movement, speak with your coaches, and we can help you figure out a plan of attack – most likely, dropping back down a bit, and getting another ‘running start’ towards breaking through that plateau over a couple of weeks.

  • Hey, guys –
    Thanks for linking to my Theory to Practice, “Earn the Right” post. Earn the right — today and *every* day!

  • joncoffey

    6:15 Beginners’
    A: 115#
    B: 300 walking lunges: 9’16”

  • Albert Insogna

    A: 115,115,125
    B: hit 135, failed on 140

  • Jana B.

    A: Press 68-68-68
    B: 83-93-103-113-118(f)-93-98-103-93-93 (19:45)
    Row: 5000m

  • jsg

    6:45 WOD
    A: Press: 105, 115 (3 reps then push press), 105 (push pressed the last 2)
    B: 95-115-125-135-145-150(f)-135-125-115-115 –> 18:44
    3 wall-walks

  • david slifer

    A – 115, 125, 125
    B- 95,115,135,145,155,135,135,135,115,115 – about 14:40

  • Aaron Segal

    A. Worked up to 185, performed for load not time

  • reisbaron

    115×1 – 135×5 – 155×3 – 175F – 175×1 – 5 HSPU (45+10 plates)

  • 12:06
    95, 105, 115, 135, 125f (jerk!), 125, 115, 105, 105, 105 + 1 HSPU (thank you, Sunday push press!)

  • Jonathan P

    Loved doing this WOD for load as Jason suggested. Worked from 135 to 169.

  • For load, went to 155

  • David Stogsdill

    A. 85, 95, 95#(4 reps)
    B. 65,85,95,115,125,135,135,125,125,125(Fail on 2nd FS)+5 HSPU: 13:48
    Squats are holding me back..

  • 7:30pm Beginner WOD

    A: Press 5×2 33, 38, 43, 48, 48 (even after yesterday’s 5 rounds of bench press/pull ups! 53#, I’m coming for you soon) B: Walking lunges outside from corner of 28th & 6th to the scaffolding just before the subway entrance at Broadway…OW.

    PS Awesome links today, Allison!

  • Caley

    Love a good loaded WOD!
    53, 63, 73, 83, 83, 88, 88, 93, 98, 103(failed on my last jerk!)

  • Andy Graves

    A day late but had to say, Big Talker was a kick ass wod. Loved it. Clock running but still had time to recover a bit and stick to good form.
    A: 105, 105, 105
    B: 14:11 95, 115, 115, 125, 125, 135, 135, 145, 145, 155 (within 15# of my 1RM clean and jerk).

  • Adam H